Time to grow and get strong (PLing w/a little bit of everything)

[ROB581211]

10/10/16

Rower 10mins

Squat
Bar 20
135 x 10
245 x 6
315 x 6
365 x 6
405 x 6
405 x 6
205 AMRAP (27)

Bench
135 x 15
185 x 10
225 x 6
255 x 5
295 x 4
335 4 sets of 3
205 AMRAP (24)

Deadlift
135 x 10
225 x 10
315 x 8
365 x 6
405 4 sets of 5
315 AMRAP (21)

Abductor/adductor/extension/curl
4 sets of 20
120/120/120/70

Preacher curl/dip machine/fly
4 sets of 20
90 / 180 / 130

Everything went smooth. 405 seems to be feeling normal again on squat. Absolutely love the STrong belt. I also got the slingshot knee sleeves 2.0. Haven't worn them yet. I'll be using them for my 4 sets of circuits with compound movements and when I do double squat days.

 

[ROB581211]

Oh and forgot to mention I puked on the AMRAP deadlift


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[jaymaximus]

Oh and forgot to mention I puked on the AMRAP deadlift


Sent from my iPhone using Tapatalk

Its okay, I puked reading it! Seriously I had to do 12 reps on deficit deads and I thought I was gonna pass out. Solid work

 

[Perrin Aybara]

I've yet to puke from lifting, I feel like it's a right of passage I'm missing out on.

 

[ROB581211]

Its okay, I puked reading it! Seriously I had to do 12 reps on deficit deads and I thought I was gonna pass out. Solid work

After my meet I tried to go back to doing BBing style workouts and I couldn't finish I was out of breath. I left sweaty and winded and no muscle fatigue. What's the point of have all that muscle if you can't use it. So I'm sticking very moderate weight and killing myself on reps. I've been doing stuff like this for 2-3 weeks and I've puked like 5 times. With a 4 day split I don't mind running myself to death. I eat good and only do mild cardio on off days so I should be recovering decently.

 

[ROB581211]

I've yet to puke from lifting, I feel like it's a right of passage I'm missing out on.

Do squats/bench/deadlift/clean&press for 4 sets of 20. No breaks between exercises and only 2 mins between sets and push yourself. I promise you'll puke. First time out I thought I was tough. I did body weight (205) on everything but clean and press (95lbs) and I puked mid 2nd set

 

[Perrin Aybara]

I'm gonna have to pass for now. I'm kinda struggling to eat enough at the moment and can't afford to puke all my calories. I haven't adjusted all the way to bulk mode yet after cutting so long. It sounds intense though.

 

[ROB581211]

I'm gonna have to pass for now. I'm kinda struggling to eat enough at the moment and can't afford to puke all my calories. I haven't adjusted all the way to bulk mode yet after cutting so long. It sounds intense though.

I'm gonna continue until I can do it with the following weights without fail
225 bench
255 squat
295 DL
135 clean and press.

The only issue now is getting in shape enough to do the reps without passing out and or puking. Come the first of the year I'm thinking of running the 16 week sheiko program again. The 5 days a week of PLing is insane and will never do that again. I like 3 days PLing with either an endurance workout. That way I can do accessories on each PLing day and still have 3 full days of rest. I'm pretty sure that's why my hammy kept getting fucked up cause the volume was to heavy to often to try and do any recovery

 

[Docd187123]

You're back!

 

[ROB581211]

You're back!

Yeah I'm back. I couldn't stay gone too long from all crazy fuckers.

 

[Perrin Aybara]

I'm gonna continue until I can do it with the following weights without fail
225 bench
255 squat
295 DL
135 clean and press.

The only issue now is getting in shape enough to do the reps without passing out and or puking. Come the first of the year I'm thinking of running the 16 week sheiko program again. The 5 days a week of PLing is insane and will never do that again. I like 3 days PLing with either an endurance workout. That way I can do accessories on each PLing day and still have 3 full days of rest. I'm pretty sure that's why my hammy kept getting fucked up cause the volume was to heavy to often to try and do any recovery

I've been telling you four days is where it's at forever now. With busy life it's more convenient anyway. I love the interchangeable fourth day for BB, strongman, endurance or whatever.

I could do that deadlift for 20 now, definitely not squat or bench, probably not OHP either.

 

[theprodgicalson]

I've yet to puke from lifting, I feel like it's a right of passage I'm missing out on.

me neither!
i almost have from high volume squats with short rest peroids.

 

[Johnny442]

Subbed

 

[Trapmonster]

Welcome back

 

[ROB581211]

Welcome back

Thanks brother

 

[ROB581211]

10/12/16

Rower

Bench
135 x 20
185 x 15
225 x 8
275 x 6
315 5 sets of 5
205 x 31

Deadlift
135 x 20
225 x 15
315 x 10
365 x 8
405 4 sets of 6
315 x 20

Leg press
360 x 20
450 x 20
540 x 20
630 x 20
720 x 20
990 x 12

Preacher curl/skull crusher/tri press
4x20 90 / 100 / 100

Incline hammer strength/fly
4x20 140/130



Everything felt really good tonight. Deadlifts were a breeze. I think it's time to add more weight. 315 for 5x5 seemed to light. Was just an all around good night. Seem to be getting less winded every time at the gym

 

[ROB581211]

Current shot after last nights WO. Weight is up to 215+. Need to get to 220 by the end of November and keep my abs

 

[Perrin Aybara]

You gonna go ahead and move up a weight class this year?

Edit: next year, I mean.

 

[ROB581211]

You gonna go ahead and move up a weight class this year?

No way. I'm no where near strong enough for 220. I'm most competitive at 198. I'll be able to set records get invited to nationals. I just don't have the numbers for 220

 

[Perrin Aybara]

Mid 1400's will get you to nationals at 198lbs. Low 1500's will get you there at 220lbs. I hear you on the records though, you got screwed due to injury last time.